Do you have Thyroid problem

Check Thyroid Glands

The thyroid, a small, butterfly-shaped gland below your Adam’s apple, pretty much rules your body, says Douglas Husbands, DC, CCN, a clinical nutritionist and chiropractor in San Carlos, California. It regulates your metabolism, explains Husbands, and an underactive thyroid (hypothyroidism) slows everything down—from your pulse and temperature to your energy level and the rate at which you burn calories. An overactive thyroid (hyperthyroidism), on the other hand, revs the body into overdrive.

According to the New York Times bestselling author and leader of Functional Medicine, Dr. Amy Myer, over 25 million of US citizens have problems with this gland, and almost half of them are not aware about the problem. 90% of abnormal function of the thyroid are diagnosed as hypothyroidism or under-active function. Symptoms are vague, and doctors may spend only few minutes to diagnose the cause when a patient complains about something. That’s why we will show you how to recognize if your thyroid gland is having some problem.

Symptoms for abnormal function of the Thyroid problem:

  • Excess weight or difficulties with losing weight
  • Depression, anxiety, and mood swings
  • Hormone imbalance like low sex drive or irregular periods
  • Feeling tired constantly, even if you slept for 8 hours
  • Constipation
  • Cold feet and hands
  • Lose of hair, brittle nails, and dry skin
  • Joint and muscle pain
  • Brain fog or loss of memory
  • Neck swelling or snoring

If you are suffering from any of the mentioned symptoms, you should immediately speak with a doctor, and take the needed test to diagnose the problem. For those who believe that they have thyroid gland problems, you can improve your gland with the following easy things.

10 Easy Things to improve your Thyroid:

  1. Consume iodine supplements and tyrosine (Thyroid hormones are made by your thyroid gland via the enzyme thyroid peroxidase which combines the amino acid tyrosine, the mineral halide iodie and hyrogen peroxide-Tyrosine is also an important cofactor for adrenal neurotransmitter synthesis, as it is converted In the adrenal glands into dopamine, norepinephrine, and epinephrine.-Tyrosine is found in soy products, chicken, turkey, fish, peanuts, almonds, avocados, bananas, milk, cheese, yogurt, cottage cheese, lima beans, pumpkin seeds, and sesame seeds.)
  2. Go gluten-free
  3. Consume high quality multivitamins (Organic herbs in Islamabad)
  4. Do yoga or another best method to deal with stress( Yoga Classes in Islamabad)
  5. Improve your gut health (helping our bodies digest and absorb nutrients, synthesize certain vitamins, and rally against intruders, such as influenza and toxic cancer-forming carcinogens. In addition to boosting our immune system, microbiota sends messages to our brain and helps regulate metabolism.)
  6. Get 8  hours of sleep
  7. Eat cruciferous vegetables in moderate (Becoz Cruciferous vegetables can potentially be goitrogenic (inducing goiter formation). They contain enzymes that interfere with the formation of thyroid hormone in people with iodine deficiency. Cooking for 30 minutes significantly reduces the amount of goitrogens and nitriles. At high intake of crucifers, the goitrogens inhibit the incorporation of iodineinto thyroid hormone and also the transfer of iodine into milk by the mammary gland.)
  8. Reduce chlorine and fluoride from your daily diet (Iodine deficiency is one of the major causes of hypothyroidism, but very few people know that this can be the result of three everyday chemicals.- Chlorine, Fluoride and Bromine. )


Yogic Breathing for Stress

Yogi Baqer at Julian Stupa Texila
Yogi Baqer at Julian Stupa Texila

Practice yoga & Meditation, relaxation, it contribute to reflection, focus, and peace of mind leading to improved self confidence and body empowerment. The key to a successful meditation is in your breathing.

The best way of breathing is called Diaphragmatic Breathing or belly breathing. Inhaling your breath into your belly allows the most oxygen into your body and combats the symptoms of stress.

Observe yourself right now. Does your stomach move out with each inhalation and in with each exhalation? When I am stressed, these actions are reversed which reduces the flow of oxygen to my brain and signals my body to stress out. When I take the time to observe my breathing and correct it, I immediately notice a difference; I feel more calm and at ease.

  • Inhale into your lungs and stomach for 4 counts
  • Hold your breath for 2 counts
  • Exhale slowly for 6 counts (make sure to squeeze all the air out of your stomach and lungs)
  • Repeat 10 times or until you calm down


Prana and difficult Poses

ashtanga yoga islamabad
ashtanga yoga islamabad
Baqer practising Head Stand and other Hatha yoga poses

Prana, vital energy, which corresponds to ki or chi in Chinese
medicine, pervades the whole body, following flow patterns,
called nadis, which are responsible for maintaining all individual
cellular activity. Stiffness of the body is due to blocked prana
and a subsequent accumulation of toxins. When prana begins
to flow, the toxins are removed from the system, ensuring the
health of the whole body. As the body becomes supple, postures (poses) which seemed impossible become easy to perform, and steadiness and grace of movement develop. When the quantum of prana is increased to a great degree, the body moves into certain postures by itself and asanas, mudras and pranayamas occur spontaneously.

Baqer Mehdi

Yoga Teacher  & Fitness Trainer

Venues 1 :  Kuch Khaas , F-6/3 , St 01,  House 01. main margalla rd.

Venue 2 :  Smarts Gym , Safa Gold Mall , 5th Floor

Venue 3 : Jugnu Wasim’s  F-11/3,  Near attock petrol pump.

Drishti , Gaze in Ashtanga Yoga

In Tadasana Teacher Baqer Gaze toward the hand

The withdrawal of the audio sense is brought about by listening toone’s own breath rather than to external sounds. The withdrawal or turning in of the visual sense is practiced through drishti, the attachment of one’s gaze to various focal points. These are:

• toward the nose
• toward the center of the forehead (third eye)
• toward the navel
• toward the hand
• toward the toes
• toward the side
• toward the thumb
• upward

By doing this, one prevents oneself from looking around, which would let the mind reach out. Following drishti, the
practice becomes deeply internal and meditative.

Drishti is also a practice of concentration (dharana), the sixth of Patanjali’s limbs of yoga. If we practice in a
distracted way, we may find ourselves listening to the birds outside and gazing around the room. To perform all of
the prescribed actions — bandha, ujjayi, drishti, and finding proper alignment — the mind needs to be fully
concentrated; otherwise one of the elements will miss out. In this way the practice provides us with constant
feedback about whether we are in dharana. In time dharana will lead to meditation (dhyana).

“One must endeavour to retain all the prana through the mind, in the navel, the tip of the nose and the big toes. Focussing at the tip of the nose is the means to mastery over prana. By focussing on the navel all diseases are removed. The body attains lightness by focussing on the big toes.”

PYSI – Pakistan


Baqer Mehdi

Ashtanga Vinyasa Yoga

Most experienced Ashtanga Vinyasa Yoga Teacher in Islamabad.
Yogi Baqer Teaching in Classes
Ashtanga vinyasa Yoga:

Develops strength and flexibility, tones muscles, lubricates joints, massages internal organs, releases chronic tension, improves circulation and energizes and refreshes, helps with weight loss as well. Calms restless thoughts, promotes inner peace, supports mental clarity and promotes self-awareness. For your spirit, Invites deep stillness encourages self acceptance, honors inner wisdom.

Is a system of yoga which involves synchronizing the breath with that of a progressive series of postures, and it is a process which truly and completely produces that of intense internal heat as well as a profuse and purifying sweat that helps with detoxification of the muscles and organs of the body.

It’s a Vinyasa-style yoga combining a series of flowing postures with rhythmic breathing for an intense body-mind workout. Ashtanga yogis practice a prescribed set of asanas, channel energy through the body using bandhas (locks), and concentrate on singular points using drishti (gaze) in asanas.

The sweat generated by Ashtanga vinyasa yoga practice is also beneficial, because it removes the toxins brought out by the boiling blood.

Don’t Sit, Get Fit

Get fit and sexy
Movement ideas for your Lifestyle


Tips to be Lean , Healthy, Fit & Sexy

  1. Park far away from the restaurant for dinner
  2. Do an outdoor family activity on Sunday
  3. Explore a new place you haven’t been to in the city each weekend
  4. Hike on weekends in the mountains
  5. Join a gym/fitness program
  6. At the movies, sit at the top of the theater
  7. Take a walk around the grocery store before you shop
  8. At the mall, take the stairs instead of the escalator
  9. Walk around the mall before you start to shop
  10. Learn a new sport or physical activity
  11. Walk or bike as much as possible to your destination
  12. Use a pedometer and strive for 10,000 steps each day
  13. Take a walk after every meal
  14. Put things you use daily on the lowest shelf
  15. Set a weekly activity schedule
  16. Go to the farmers’ market
  17. Build a snowman if it snows and ride a Slip-and-Slide if it’s hot
  18. Walk the golf course rather than using a cart
  19. Substitute activities: Go hiking rather than to the movies
  20. Schedule a picnic and volleyball game with family or friends
  21. Keep pacing if you attend athletic games of your family and friends
  22. Replace your Sunday drive with a Sunday walk
  23. Join Power Yoga Classes
  24. Try interval walking wherever you walk: walk fast for 30 seconds and regular pace for one minute and keep alternating

Iron in the Body

iron for fitness

iron for fitness
Are You Getting Enough IRON?


The iron is found in hemoglobin:

the protein in red blood cells that carries oxygen from the lungs to the tissues.

It is also part of myoglobin:

a protein that in great effort of the body supplies the muscles with extra oxygen.

Iron in the food exists in two forms:

-FERO Form ( bound to the hemoglobin), which is located at:

* Red meat

* Chicken

* Fruits of the sea and

* Other products of animal origin

-FERI Form (bound to free protein carriers), which is located at:

* Dark green vegetables

* Products of whole cereal grains

* Nuts

* Dried fruit and

* Other plant foods

Many products made from flour are fortified with it. Ferrous form is easily absorbed. but the intake of foods containing ferric form with products containing ferrous form or vitamin C will accelerate the iron resorption.

Make a Beet Smoothie to Get Iron Brust
Make a Beet Smoothie to Get Iron Brust


What can stop body resorption of it?

– Coffee

– Tea

– Soy products

– Antacids

– Tetracycline

Also as large quantities of:


-cinch and


Lack of iron deprives tissues of oxygen and can cause anemia.

The warning signs of anemia are:

– Feeling tired

– looking palled

– Dizziness

– Feeling cold

– Irritability

– Weak concentration and

– Speed up heartbeat.

IRON Rich Food
IRON Rich Food


Because the iron strengthens the immune system. lack of it may increase the propensity to infections. Women before menopause need more iron during menstruation because of losing more.

  • Pregnant women,
  • women during menstruation,
  • children aged up to two years,
  • vegetarians,
  • all people with diseases that are accompanied by bleeding, as hemorrhoids or stomach ulcers that bleed,
  • and people who drink above drugs should be taking extra amounts of it.

According to medical recommendations, adults can increase the intake of iron supplements to help with more nutrients. Supplements containing iron can only be used only under medical supervision.

Recommended daily intake  in the body

Adult 10 mg

Women before menopause 15 mg

Pregnantwomen 30 mg

Excess of it inhibits reabsorption of phosphorus. It makes the immune system working hard and may increase the risk of cancer, cirrhosis or heart attack. Symptoms of iron poisoning are:

– Diarrhea

– vomiting

– Headache

– Dizziness

– Fatigue

– Stomach cramps and

– Weak pulse.

courtesy: healthy food space

I Do Yoga to Keep from Going Crazy

Practice with Yogi Baqer in Islamabad

There are lots of different reasons people start practicing yoga.

What’s more interesting (and lends itself to huge debate) is the reasons people choose to keep practicing yoga. Some people do it for the physical workout; some people love the community aspect. For some, it is a spiritual practice, and for others it’s part of physical or emotional healing.

As Jenn and I were talking about this recently, we realized that—among its many other benefits—yoga is a big part of our friendship with ourselves. We don’t just do it for the way it makes our muscles look and feel; we do it to keep from going crazy.

Kate Says:

The first time I went to yoga, it was because my kickboxing class was cancelled at the gym on campus. Before that, I thought of yoga as something to do on days off, you know…not a “real” workout. It was a Power Yoga-esque class, which I quickly fell in love with and began an on and off affair that led to something much deeper than sculpting my muscles and loosening up my fascia. In yoga, I found something that could still my mind as well.

I have a busy mind. I remarked to a friend the other day that I felt like if people could see inside my mind for about 10 or 15 minutes, they’d be amazed at how much I get accomplished, given the rapid fire pace and shiny distractedness going on up there. But when I practice yoga, something interesting happens. It doesn’t draw everything immediately to a point of calming the citta vritti, but it let’s me surf those waves of the mind without falling quite so often.

In other words, yoga keeps me sane.

Most mornings, I have a date with my mat. It usually begins with a few Sun Salutations, moves into the Primary Series and ends with the standard Ashtanga closing postures. And then other days, like many days this summer while dealing with illness, it’s a Yin practice. It’s sinking into Frog pose and staying there until I truly open up.

But the specifics of the asanas I choose, or the music, or the time of day are small in comparison to what it does for me as a person. It’s the time I have committed to dealing with myself, to looking at myself honestly and honoring that self as a beloved friend. It’s a little over an hour of my day—whether in a class at the studio or at home alone—that is only about making peace with me. (And yet, the wonderful twist here is that when I make peace with me, it’s much easier to make peace with everyone else too.)

When I studied with Bo Forbes, I learned some amazing things about the correlation between posture and mood, and how the impact they have on each other works in either direction. When we feel depressed, we often slump over, but when we slump over, that can depress our mood as well. Choosing to get on my mat and adjust my physical body allows me to adjust my attitude as well.

I don’t always want to deal with my demons. Sometimes I’d just rather stay in my bad mood, be grumpy and hibernate. But taking that time to go there, to adjust and open up even when I’d rather not is what keeps a momentary bad mood from becoming a month of bad mood. I can’t change the weather. I can’t change other people’s reactions. I can’t change the traffic. I can’t change the million little things that aggravate me (including that woman who is determined to wear Angel perfume by the gallon), but I can move my body, and in doing so, change my mind.

Iyengar said that, “it is through your body that you realize you are a spark of divinity.” It’s one of my favorite quotes…maybe it’s because I’m a kinesthetic learner, or maybe it’s because I love to dance. But maybe more than that, I fall in love with this practice time and time again because it takes those patterns of moving my breath and moving my body to get out of my head.

To love anything, really, is much like building a fire. You need the wood. You need good, dry wood that is ready to burn to fuel the fire. You need a spark—that’s essential, of course. But most of all, you need space. You need the air and the space between to keep the fire going. For me, yoga teaches me how to have that space. It creates the space I need to keep that spark going and to fall in love with life, over and over again.

 Jennifer Says:

I practice yoga so I don’t go crazy.

Or make my husband crazy.

Or screw up my kids (worse).

Because today was one of the worst days of my life. And I know that this sounds melodramatic or like I’m exaggerating but, seriously, today was not a good day.

It was the kind of day that I felt like tearing my hair out and screaming at the top of my lungs and going to sleep for multiple days in a row.

But I can’t.

And that car ride that I took my daughter on so that she could relax in the backseat while I silently sobbed in the front seat was bad enough behavior for a mom, and a stay-at-home yogi.

Yet, sometimes, we have to feel the world as it spins around us, as it makes us dizzy, as we get enveloped by a sea of frustration and overwhelming responsibilities—and my yoga practice is what centers me and brings me back in. It takes me back to who I am, with or without life’s white noise.

And who I am is someone who occasionally—okay, often—needs reminders to pause and take in my life, the good, bad and ugly, and breathe through it all one breath at a time.

I can do anything one breath at a time.

I can sit deeply in chair pose, one breath at a time.

I can lift my heart higher in camel pose, one breath at a time.

I can recline in savasana and allow my physical practice to sink in, to change me, to make me better for the rest of my day, and my life, one breath at time.

On the other hand, when I can’t make it to the yoga studio or, being a mom, get enough silent time for a truly in-tune yoga practice, I can be left feeling unsettled and, worse, unprepared for the stressors of daily life.

And I might steal 20 minutes to release tension and yesterday’s emotional burdens from my hip tissues while my daughter plays with her train set, but this isn’t the same as a genuine yoga practice, where I focus on my breath, my movement, myself. But that’s life sometimes too—having too much on our plates and not enough breathing room.

So I think of that day a few weeks ago when I left the yoga studio, sweaty and feeling glorious, and I picked up my water and paint-covered child from school and, on the way home to clean us both up and eat lunch, we got into a car accident. And I was frustrated for several reasons and I was angry at the other driver for many reasons too, and I realized that my yoga practice that day had not been on a purple jade mat as I had incorrectly thought only 20 minutes prior, but it was in that instance standing next to my car with another woman and a police officer.

My practice that day was this space, when I focused consciously on slowing my breath and dealing with the situation at hand one inhale at a time, and with each exhale I told myself to be kind. I just stood there on hot asphalt inhaling and exhaling and repeating my mantra silently, “be kind, be kind, be kind”—that was my yoga.

And that’s the thing about being a mom, and a wife, and a writer, and a yoga practitioner and a human being—these are all just titles that somehow tag us for the way that we live our lives, but they don’t really say anything about who we are, underneath labels and bad days and skin.

So, yes, I practice physically on my mat so that I don’t go crazy, because some days—the ones when I want to tear my hair out and scream at the top of my lungs and go to sleep for multiple days in a row—challenge every ounce of who I am and I can forget that the “me” underneath this swirling chaos is someone calm and capable of handling anything, one breath at a time.

And I’ll step on my purple jade mat again tomorrow, inhaling as I reach my palms up towards the sky, exhaling as I bow over my legs, but I’ll take with me that my practice extends far, far beyond my yoga mat—and so do I.

Courtesy : Kate Bartolotta @ elephant journal

Weight Loss is just Beginning

Over the years, Baron Baptiste, founder of Power Yoga, has worked with many students who have sought out yoga to aid in weight loss. “I tell them they’ve come to the right place,” he says. “But, I also tell them that they will come out of this with so much more than their initial expectation.” Baptiste believes that a large part of yoga is personal transformation, both on and off the mat. Weight loss is just the beginning.

Weight Loss is Just Beginning of byproduct of Yoga .
Weight Loss is Just Beginning of byproduct of Yoga .